Chicken Recipes

There was a time when chicken was considered a Sunday-only dinner (think early- to mid-twentieth century). But now it's an anytime, any day meal. Check out today's six chicken recipes, including Lemon Chicken with Broccoli and Ginger and Apricot-Orange Chicken with Glazed Onions. Enjoy!

ITALIAN-STYLE GRILLED CHICKEN BREASTS

Recipe Yield: Yield: 4 servings

Source: America's Everyday Diabetes Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/italian-style-grilled-chicken-breasts.

Ingredients

1/2 cup plain low-fat yogurt

1 tablespoon tomato paste

2 green onions, coarsely chopped

2 cloves garlic, quartered

1 piece (1-inch) peeled ginger root, coarsely chopped (or 1 teaspoon ground ginger)

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

4 chicken breasts (bone-in)

2 tablespoons chopped fresh coriander or parsley

Directions

Preheat barbecue grill or oven to 350 degrees F.

In a food processor, combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, salt and cayenne pepper; puree until smooth.

Arrange chicken in a shallow dish; coat with yogurt mixture. Cover and refrigerate for 1 hour or up to 1 day ahead. Remove from refrigerator 30 minutes before cooking.

Place chicken skin-side down on greased grill over medium-high heat; cook for 15 minutes. Brush with marinade; turn and cook for 10 to 15 minutes longer until golden and juices run clear. (Or place chicken on rack set on baking sheet; roast, basting after 30 minutes with marinade, for 50 to 55 minutes or until juices run clear.)

Serve garnished with chopped coriander.

Nutritional Information Per Serving: Calories: 133; Fat: 2 g; Sodium: 300 mg; Cholesterol: 59 mg; Protein: 24 g; Carbohydrates: 4 g

Diabetic Exchanges: 1/4 Low-Fat Milk, 3 Very Lean Meat

APRICOT-ORANGE CHICKEN WITH GLAZED ONIONS

Yield: 4 servings; Serving Size: 1/4 of recipe

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/apricot-orange-chicken-with-glazed-onions.

Ingredients

1 whole roasted deli chicken, skinned

3 tablespoons no-added-sugar apricot preserves, divided

3 tablespoons no-added-sugar orange marmalade, divided

2 tablespoons balsamic vinegar, divided

Nonstick cooking spray

1 large onion, quartered

1 clove garlic, minced

Directions

Preheat oven to 375 degrees F. In small bowl, blend 1 tablespoon each apricot preserves, marmalade, and vinegar.

Place chicken in baking pan coated with nonstick cooking spray. Add water to pan to a depth of 1/4-1/2 inch. Brush chicken with preserve mixture. Combine the remaining preserves, marmalade, vinegar, onion, and garlic and spoon around the chicken.

Roast, covered, for 25 minutes. Uncover and roast for 10 more minutes, until onion is tender.

Nutritional Information Per Serving: Calories: 278; Fat: 9 g; Sodium: 110 mg; Cholesterol: 100 mg; Protein: 34 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Carbohydrate, 4 Lean Meat

CHICKEN CACCIATORE

Recipe Yield: Prep Time: 25 Minutes; Servings: 6

Source: Cooking Healthy and Fast

Book Title: Cooking Healthy and Fast

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened.

Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g

Diabetic Exchanges: 1 Starch; 4 Lean Meat

CHICKEN IN WINE SAUCE

Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce

Source: Gourmet Inspirations Healthy Cooking

Book Title: Gourmet Inspirations Healthy Cooking

View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.

Ingredients

6 single chicken breasts (24 oz. raw weight) skinned, boned and washed

1 teaspoon butter

1 teaspoon oil

3 tablespoons cornstarch

1-1/2 chicken broth, unsalted

1/3 cup skim milk

1/3 cup lemon juice

1/3 cup dry white wine

3 cloves garlic, crushed

1/4 cup Parmesan cheese, fresh, grated

Directions

Prepare chicken breasts and set aside.

Place butter in large skillet, heating to medium high.

Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.

Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.

Remove pan from heat and, slowly, add 1 cup of broth.

Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.

When sauce has thickened slightly, pour over chicken breasts.

Sprinkle Parmesan over chicken.

Bake 30 minutes at 350 degrees F.

Serve over brown rice.

Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g

Diabetic Exchanges: 3 Low-Fat Meat

LEMON CHICKEN WITH BROCCOLI AND GINGER

Recipe Yield: Makes 4 servings.

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger.

Ingredients

1/2 cup fat-free reduced-sodium chicken broth

3 Tbsp. fresh lemon juice

1/2 tsp. salt

1/8 tsp. ground white or black pepper

1 Tbsp. coconut oil, divided

1 lb. skinless and boneless chicken breast, cut into bite-size pieces

1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger

2 garlic cloves, chopped

1/2 cup sliced leek, white and pale green parts, 2-inch pieces

1/2 cup thinly slice red onion, in crescents

3 cups broccoli florets, cut to bite-size

1/4 cup chopped scallions, green and white parts

Directions

In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.

Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.

Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.

Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g

BAKED CAJUN CHICKEN

Recipe Yield: Servings: 4

Source: Better Homes & Gardens

View this online at https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken.

Ingredients

1-1/2 to 2 pounds split chicken breasts

1/2 dried thyme, crushed

Nonstick spray coating

1/4 teaspoon garlic salt

2 tablespoons nonfat milk

1/8 teaspoon ground white pepper

2 tablespoons onion powder

1/8 teaspoon crushed red pepper

1/8 teaspoon ground black pepper

Directions

Rinse chicken, pat dry. Cut off skin and discard.

Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.

Arrange the chicken in the dish; meat side up.

Brush lightly with milk.

In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.

Sprinkle over chicken.

Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.

Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g

Diabetic Exchanges: 3 Lean Meat